Monday 10/16
“STRENGTH”
Bench Press
Every 2:00 x 3 sets:
50% x 5
60% x 5
70% x 5
“CONDITIONING”
6 Sets:
3:00 Row for Max Meters
2:00 AMRAP
AMRAP:
10 KB Box Step-Ups (53/35)
5 Burpees
Record both meters rowed and rounds/reps.
Pick up where you left off on both.
Tuesday 10/17
“STRENGTH”
Back Squat
Every 2:00 x 3 sets:
50% x 5
60% x 5
70% x 5
“CONDITIONING”
Benchmark: Open 13.4
AMRAP 7 minutes:
3-6-9-12..etc.
Clean and Jerk (135/95)
Toes to Bar
Silver: 95/65 lbs.
Bronze: 65/45 lbs.
REST 5:00
AMRAP 7 minutes @ easy pace:
2 Wall Walks
4 (2/2) Turkish Get-Ups
15s/15s Side Plank
Wednesday 10/18
“CONDITIONING”
Teams of 2. Trade Reps.
AMRAP 10 minutes:
30 Box Jumps (24/20)
15 Calorie Bike
30 Wall Balls (20/14)
REST 2:00
Trade Rounds.
AMRAP 5 minutes:
3 Hang Power Snatch (95/65)
3 Bar Facing Burpees
REST 2:00
Trade Reps.
AMRAP 10 minutes:
30 Push Press (95/65)
15 Calorie Bike
30 Kettlebell Swings (53/35)
Thursday 10/19
“STRENGTH”
Build to a heavy 3-rep Bear Complex in 12 minutes:
“CONDITIONING”
5 Rounds for Time:
12 Handstand Push-ups
12 Front Squats (135/95)
12 C2B Pull-ups
Silver: Assisted HSPU + 95/65 lbs. + Pull-ups
Bronze: Push-ups + 75/55 lbs. + Ring Rows
Friday 10/20
“CONDITIONING”
Deadlift
Every 2:00 x 3 sets:
50% x 5
60% x 5
70% x 5
“CONDITIONING”
For Time:
21-15-9
Calorie Bike
Deadlifts (225/155)
Bar Facing Burpees
REST 5:00
For Time:
100 Abmat Sit-ups
Silver: 185/125 lbs.
Bronze: 135/95 lbs.
Saturday 10/21
“CONDITIONING”
Teams of 2. Trade Rounds. Run Together.
AMRAP 28 minutes:
7 Thrusters (95/65)
7 KBS (53/35)
7 Box Jumps (24/20)
Every 7 minutes, run 400m together.
Pick up where you left off on AMRAP.
Start the workout with a 400m run.
